Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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2x15-12-9 Workout
For time:
15-12-9 reps of:
Thrusters 35/25kg
PullupsThen
15-12-9 reps of:
Ground to Overhead 35/25kg
Burpee over Bar -
Snatch Combo Strength
Snatch Combo: (Snatch Deadlift, Snatch High Pull, Power Snatch)
4 Sets - 1+1+1x2 -
Total workouts of the week Workout
Rest day
Total workouts of the week 10 hours, x 6
Deload weekMetcon: pe, la
Aer: ti, ke, to - 2 h 45 min
Metcon: pe, la
Squat: -Gymnastics:
CTB -
Pull up - 20
TTB - 95
HSPU - 60MU - 23
BMU - 39
Bfly - 115
Bfly CTB -
HSW - 25 m. -
Snatch 28.8 Workout
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Weightlifting Beginner Strength
*Warm-Up
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3 roundsHalting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)3 Rounds
Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5Strength
High hang clean + jerk 5x5
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Fitness Workout
A.
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 secondsB.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs) -